Martial arts.

I used to be a heavy smoker, the kind who’d wheeze walking up stairs and blame “the humidity.” Eventually I got sick of my gradual decline and decided to quit. I started running. Running felt like punishment at first, like my past self was chasing me with every breath willing me to quit and go to the pub. But over time, I stubbornness rewired my discipline. My lungs loosened, my head cleared, and something inside me whispered, "Alright, maybe we can build something here".

Then I became a dad and I wanted to be a dad who interacted and didn’t just stare at my phone. I wanted her to see a man who was fun and lived by example, not a man dishing out excuses because he was too tired and disengaged. I wanted energy. Strength. Confidence. Accountability.

That’s what pulled me into Muay Thai. Not fear. Not ego. Just the desire to be better, to learn something cool, and to feel alive again.

I had never had an official fight, but I’d boxed before, so walking into a Muay Thai gym wasn’t too anxiety-ridden; it just humbled me. And quickly. But the thing about martial arts - especially when you’re older, out of shape, or lugging around a decade of excuses - is that progress comes fast if you stick with it. You learn a new technique - maybe a half-decent kick or flowing combo - and suddenly you’re hooked. Addicted. It’s healthier than smoking, cheaper than therapy, and far more interesting than pretending you’ll “start Monday”. Instead, you’ll look forward to Monday, knowing there’s a class in the evening.

One class becomes two. Two becomes three. Suddenly you’re watching YouTube tutorials in your lunchbreak wondering why your hips don’t rotate like the professionals. One day you’re gasping through drills; 6 months later you might contemplate sparring. If that’s not for you there’s no pressure though. Go at your own pace, but try your hardest and you’ll see results. I had my first (and only) fight in my 40s. I may have left it too late to become world champion, but it shows it’s probably not to late to give it a go.

That’s the magic of martial arts: it doesn’t matter if you’re chunky, skinny, anxious, unfit, naturally gifted, or shaped like a traffic cone. Everyone is welcome. Effort is the entry fee (probably worth noting, there is also an actual entry fee).

Boxing hits you with pure honesty - footwork, timing, conditioning that feels like punishment but pays off in spades.

Brazilian Jiu-Jitsu gives you the thrill of strangling people politely. It’s problem-solving under pressure, humility in motion, and surprisingly exhausting.

Muay Thai – the art of eight limbs. My favourite. That’s full-body warfare. Fists. Shins. Knees. Elbows. The clinch. You will sweat like a sinner in church, but you’ll walk out feeling alive in a way your past self wouldn’t recognise.

There are some many more, too many to list: Taekwondo for kicks and flexibility; Judo for throws and balance; Krav Maga for real-world chaos; Kung Fu for close-range efficiency; modern MMA-inspired classes for people who want a mix of everything. None are “best”. They’re just different flavours of discipline.

What ties them together is what they do to your mind. Now the science. The American Psychological Association shows structured physical training reduces anxiety and improves emotional regulation. Those few hours a week become your reset button. Stress dissolves. Your head clears. You leave the gym lighter than you walked in. And you don’t need to start fit. I promise you: that’s where you get fit – don’t make the mistake of waiting to be fit before starting.

The secret ingredient is community. The Harvard Center for Population and Development Studies notes that social connection is one of the strongest predictors of long-term health. Martial arts doesn’t just give you training partners; it gives you people who push you, push themselves with you, and unknowingly drag you through the rough weeks. If you want to go deeper into that, check out the Community section - it explains why this stuff matters.

If you’re thinking about starting, here’s the truth: you don’t need six-pack abs or superhuman confidence. You need curiosity. One class a week. That’s it. Show up. Sweat a bit. Learn something new. Laugh at how uncoordinated you feel. Keep going.

Because here’s what can happen if you stick with it:
You get fitter while learning something pretty cool.
You become disciplined without forcing it.
You start moving differently, thinking differently, carrying yourself differently.
Confidence sneaks in. Stress levels drop. Life feels clearer.
Your kid sees you showing up, improving, trying - being alive in a way too many adults forget to be.

Start where you are. Show up as you. Let martial arts do the rest.
Your transformation - physical, mental, maybe even entire life - begins the moment you decide you want more.

Where to start?

If you’re ready to stop watching life from the sidelines and start building a body and mindset that actually serve you, take the first step now. Start with one class, one session, one moment of choosing effort over excuses. That’s where Discipline Rewired begins—small, deliberate actions that reshape the way you move, think, and live. Explore the Community page, pick your starting point, and step into the version of yourself that doesn’t hide from the hard things. You’re closer than you think.